When’s the last time you've asked for really honest and raw feedback, from someone who knows you well? About your strengths, your weaknesses, and the things they don’t like so much?

When’s the last time you reflected on how you are showing up, and whether you are truly happy with how you handle yourself today?

These are tough questions, and it takes courage to be exposed to some home truths. But these home truths could catapult you into a new exciting part of your life, where you become version 2.0.

Well, that’s the conversation Bryn Jenkins had today - ON AIR! It took balls, he wasn’t looking forward to it, but I think it was both therapeutic and liberating for Bryn, as he now sees what he needs to go do, to become the man that lights him up inside.

This is what we talk about:

Bryn HUUUUUGE News!

▪︎ He’s picked up the keys today...

▪︎ Starting a new wave of training within the UK fitness industry

▪︎ What is Semi-Private Training, the setup and the value to the people

Bryn’s Exposé (25mins onwards):

1️⃣ Reflecting on the amount of change and growth in 2018 personally

2️⃣ Struggling with being vulnerability, and wanting everyone to like him

3️⃣ Getting sick of being Mr. Nice Guy and lacking the respect of others

4️⃣ The struggle with proactively dealing with confrontation

5️⃣ Being the butt of other peoples jokes. Enough’s enough

6️⃣ Struggling to get voice heard in a group

7️⃣ How becoming a husband has starting the ball of change rolling

8️⃣ At a crossroad - exchanging Comfort for Discomfort, to help advance his future

9️⃣ What does he think his Wife’s Dad, his Best Mate, and his ‘Enemies’ would say of Bryn? Good and bad?

Is it worth considering a wearable device such as a watch or ring, or get into the data and insights from these health-related monitoring and tracking applications?

That’s what we get into in this episode, as we explore the impact wearable tech and tracking apps have had on Steve’s training, wellness, nutrition and day-to-day life over the last couple of years, and the potential of for this space over the coming years. The reality is, people have, and can continue to manage their lives, health and body shape without tech, data and added complexity. That said, does this new technology help you achieve your goals faster, more precisely and inform you in ways your basic intuition cannot?

This conversation actually flowed naturally from discussing Steve’s most recent family trip to Disney World - the experience, the magic, the logistics, the service and… the technology.

She’s back again, after popular demand! Michelle Katasi joins this podcast to have an open an honest discussion about her experience of recently going on a ‘Bulk’ - a mild calorie surplus whilst progressively overloading with Weight Training.

It’s a controversial approach that is met with huge initial resistance, as the mere idea of purposely eating more calories than you need for a woman goes against all the media and social conditioning related to having a ‘good' body.

However, there comes a point in time for ladies where the downward spiral of Eat Less Move More stops working, or worse, can make you ill. And, if you get inspired by some of those #Instafit influencer female physiques, the truth is many have packed up a reasonable amount of muscle over the years to achieve the look.

So, as Michelle has followed the Break-The-Mould Body Plan as well as the AUG-18 LADIES #HyperWorkouts over the last 10 weeks, it’s time to let you guys into the truth. Has it been great, ok, or a waste of time? Has she balled out of control from a weight perspective, or is she in a good place?

Michelle covers:

1️⃣ Why she felt compelled to start a Bulk

2️⃣ Her apprehensive feelings before starting

3️⃣ The specifics of Nutrition and Training plan she followed

4️⃣ Progress she made in the gym

5️⃣ Her approach to driving accountability and pressure to progress

6️⃣ How specifically her body changed during the process

7️⃣ How she felt during and towards the end - both physically and emotionally

8️⃣ How the subsequent Cut (calorie deficit) is going

9️⃣ Where her head is at regarding he experience, and whether it has changed her approach/outlook to managing her body shape going forward

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■ AdapNation Website- Where you will find articles, videos and journals on all things wellness, training and mindset

FOUR key variables to making deliberate progress in the gym - Training Consistency, Training Frequency, Training Intensity and Progressive Overload. These are hotly debated and researched aspects to training, which can lead to much confusion and uncertainty for most gym goers. This episode looks to bring you up to speed with these concepts, the latest research and how to practically consider these principles within your training programming.

That, combined with the release of our 9th #HyperWorkouts Training Block for the year, spurred us on to having this informative and personal look into our own training regime, gym progress and understanding what really matters.

PART 1 -

Steve’s Progress with OCT-18 #HyperWorkouts *

The benefits to Steve and Bryn with these aspects fo the programme:

▪︎ Percentage-based training

▪︎ Accommodating Resistance

▪︎ Daily Undulation

▪︎ Increasing Big Lift Frequency

Steve also covers off his injury prevention strategies and the importance of listening to your bodies signals of aches and pains.

* #HyperWokouts are real-world and phased annual weight training programming that Steve & Michelle use throughout the yea win support of our body goals.

PART 2 -

Optimising Training Consistency, Frequency & Intensity (~19mins in)

Understanding how to consider and practically manage the below, with the view of building a strong, bigger and lean body:

1️⃣ Training Consistency (micro & macro)

2️⃣ Training Change / Periodisation

3️⃣ Training Frequency

4️⃣ Training Intensity & Pushing to Failure

We also cover:

- Where Progressive Overload fits into all of this

- How Neurotypes and Character plays a part in training

- How Environment & Social pressure/support can change performance dramatically

- All whilst respecting the Evidence-Based Research on Strength and Hypertrophy, Personal Anecdote, and the Reality of people lives that are not consumed with working out

We finish off PART 2 by reflecting on what we individually need to focus on as our area of improvement, given the above insights and evidence.

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The rapid advancement of usable everyday technology can be so liberating and enabling, and at the same time be so destructive when it comes to productivity and happiness.

Specifically, as we talk about Smart Phones, use and dependancy is spiralling out of control. That said, if you are mindful and leverage the latest features and apps, you can pull out so much goodness from your phone whilst controlling your use. That’s the essence of our discussion today.

First part of our chat talks about the latest release of iOS with an insightful and powerful feature called Screen Time. We chat about how this release allows for greater insight and management of your tech use as well as your kids. We delve into the eye opening stats of Steve’s phone use (eek), and how he intends to help curb the inevitable trend of his young kids getting addicted to their tech. Let’s face it, most of us are using our phone's as a crutch to run, operate and distract our lives. We’re truly addicted. Features like this help highlight the issue and give us tools to manage our use. 👍

For the Second Partof the Podcast (at ~20mins in), we get into our Go-To Health & Fitness Apps we use frequently, that you too may want to look at. We’ve broken the Apps down into Four Categories:

Lastly, we chat about our Tech Wish List (at ~58mins in) - where we’d like to see technology go to make things even better, faster and easier to use smart tech to advance our health, fitness and wellness.

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This is a Bodyweight Training focussed discussion, where we look to understand this space, it’s popularity, it’s application, as well as the pros and cons. So, if you really like doing bodyweight training at home, or feel it’s a great way to get started on your health and body transformation journey, then you should definitely listen to this episode with Bryn and Steve.

Before we get started on the main topic, we do have 20min chat about the Elon Musk Podcast interview with Joe Rogan, and the marvellous strangeness of Elon. He’s a weird cat, but absolutely fascinating. This has us reflect on our own social awkwardness at times, as well as our overall empathy levels for humanity vs the individual. Kinda interesting stuff…

Sure, losing weight and achieving the best body you deserve has a lot to do with your emotional and logical commitment to the goal and process, through sheer determination, willpower and grit.

That said, too often in the fitness and food industry, the idea of food addiction is dismissed as a lazy excuse and lack of willpower. From personal experience, I disagree. Food Addiction is a real thing, and needs to be addressed as part of a plan to losing and managing bodyweight.

This discussion is broken into 2 Episodes (#43 & #44) where we look to cover off the reality of food addiction, how it happens and most importantly what to do about it.

Sure, losing weight and achieving the best body you deserve has a lot to do with your emotional and logical commitment to the goal and process, through sheer determination, willpower and grit.

That said, too often in the fitness and food industry, the idea of food addiction is dismissed as a lazy excuse and lack of willpower. From personal experience, I disagree. Food Addiction is a real thing, and needs to be addressed as part of a plan to losing and managing bodyweight.

This discussion is broken into 2 Episodes (#43 & #44) where we look to cover off the reality of food addiction, how it happens and most importantly what to do about it.

As we get started, for the first 10mins we have a food confessional by Bryn, who has a very real addiction with Cheese and Hummus. Lose still, he likes to dip Cheddar Cheese sticks in Hummus… 🤢

What a cracker of a discussion! In this Episode I am joined by Talent & Strengths Coach Kevin Thiele, founder of Salescode.co.uk and whose mission it to help manage high performance sales teams.

After I performed a Psychometric online assessment called CliftonStrengths, Kevin joined me to perform a live readout call of my report, where we bare all about my personality type - warts and all!

This is a great chat, as it combines healthy debate with honesty, vulnerability, humour and an insanely accurate assessment of how we both show up as people in very different ways.

In actual fact, Kevin and I worked within the same industry and were aware of each other for many years. Both carved out a successful career in IT Sales, yet our talents are surprisingly different. How can two very different people play the same game and be successful at it? We explore this and much more in this fascinating discussion.

Here’s what you can expect to listen in on, with links to the Psychometric Assessment and links to Kevin’s online presence below:

We’ve all seen and probably succumb to those 'Rock Hard Abs' and 'Get A Six Pack’ adverts during our lifetimes - those marketers know how to get guys to act and spend money!

Abs are the definition of sexiness and good health in modern times, and it’s universally considered by men that abs are what women want. It’s funny that what men think women want and what women find attractive is usually quite different… 🤣

But let’s be clear, Abs are here to stay as part of societies image of health, athleticism and physical attractiveness. And we at AdapNation embrace looking good naked!

So, in this episode, we walk you through what you need to know. From the misconceptions, low priority stuff, and unrealistic online photos through to the key tenants behind building a strong, healthy and sexy core.

A. What people typically do when they are their Six-Pack mission

B. Some Ineffective Activities for Ab development

C.The Key Tenants to a great Six-Pack Look

1️⃣ Diet, Leanness & Body Fat Percentages

2️⃣ The Online Lie - Lighting, Oil, Bronzing, Angles, Post Production

3️⃣ Posture & Bloating

4️⃣ How to Purposefully Progressively Overload Your Abs

5️⃣ Core vs Abs - What’s the difference? What Are The Training Differences?

15-20min CHIT-CHAT🐕 - We kick this episode off taking about dogs. Specifically, Bryn is looking to get himself a Puppy. We chat about our youth with dogs, Steve’s stupid (but fast) Whippets, and how we are pretty similar to dogs in our fight-or-flight instinctive reactions.

⭐️⭐️⭐️⭐️⭐️

If you like this and other AdapNation episodes, please don't forget to subscribe to the channel, as well as leaving a 5 star reviewand letting friends and family know of this Podcast on Social Media.

AdapNation Useful Links:

■ AdapNation Website - Where you will find articles, videos and journals on all things wellness, training and mindset